these buddy lee videos are awesome...keep 'em coming!

Looks like fun. I guess I'll be holding kettlebells between my feet. Any suggestions on where to get, or how to improvise a belt to support weight for this purpose?

And to mention - how does 100 C&J (power + front clean squat + jerk) @ 40kg sound? Not too bad eh? that's what I thought anyhow. Just did it in 36:53.

correction, mistyped - meant to be "power clean + front squat + jerk"

My gym has those squat belts with the chain around the front to add weights. The plates at my gym have holes in them so I just run the chain on the belt through the plates. I seem to like this the best. I'm not a big fan of holding weight between my feet, it seems to distract me from doing the exercise 100%

Buddy Lee is the man.

To Mike (about the weight belt)

I have a powerlifting belt and 3 feet of chain with a carabiner. I already had the belt, and the chain and carabiner cost about 10 bucks. Put the weight belt on and loop the chain through the belt. Then take a 10 or 25 pound plate and loop the chain through the hole. Turn the chain into a loop with the carabiner and voila, a perfect solution to the weighted dip. Do not use anything bigger than 25 pound plates because a 45 pound plate has the potential to hit you in the naughty bits if you kneel down too far. I have successfully done a 155 pound weighted dip using this contraption and it works great.

Hey Mike, check out the weighted pull-up variations on the exercise videos. I use a gi belt in a big loop. it rests on your hips easy enuff. Some nylon webbing is cheaper than any weight belt or chain.

Hey,
Any other people who ran the ATM having problems getting their times? I know I ran roughly 60-70 minutes but only because one of the guys in my BN ahead of me had a watch.

Well, seeing as how I'm still working on getting sufficient normal pull-ups, any suggestions for variations for this work-out?

what is CF's recommended rest between each rep?? 2-4 min.???

Should these be overhand, underhand or does it matter as long as the movement is accomplished?

Never done weighted PU's. Is it feasible to hold a dumbell with in between your feet? Are these strict PU's?

Yes, you can hold a dumbell between your feet, although I definitely recommend a belt. When using a dumbell, you're tensing up muscles in your body that would normally not when performing pullups. With a belt, you're doing the same motion as you would a regular strict pullup. I wouldn't kip on these, as I can imagine that weight not feeling very good when it hits you between the legs.

Can we drop weights in a back pack?

#14

Sure, why not? I think the limiting factor will be the back back being able to hold the weight. I am anticipating, or hoping, to be able to do around 90lbs since pu's are my strong point so in my case my worry would be putting 90lbs in my back pack and not damaging it. I am going to run to my local fitness specialty store and buy what is called a "dip belt".

For people who don't know what a dip belt is, it is a belt specifically designed for this WOD exercise or weighted dips. A dip belt is like a power lifting support belt but only goes about 3/4 around the waist and has an attached chain that you thread plated weights or kettle bells through. Most "quality" box gyms have them. I've seen them sell between $30 to $40 depending if you buy nylon or leather with leather being more expensive.

i made a dip belt out of a weight belt, 3" of chain and a carabiner, $25, works great...this should be interesting, looking forward to it.

#9 You're looking for the heaviest single pullup you can do. If that means only bodyweight, so be it.

#10 Take enough rest to be ready for the next rep, but stay warmed up.

#11 It's your choice, just get your chin over the bar.

#'s 12 and 14 yes, yes and yes

Good Luck

but how is he at hopscotch? ;)

i usually do weighted pull-ups by crossing my feet at the ankles and then asking someone to place a dumbbell so that it rests on top of my crossed feet.
Works out well for me and easy to switch dumbbells as you like between sets.

m/19/152

DB between the feet.

15#,25,35,45,50,55(f),50(f),40

Down from last time (hit 55#)... :(

I bet Buddy is the HopScotch master :P

I love this exercise, all power baby, LETS DUE THIS!!

27yo/5'10"/87Kg
J.T
21-15-9
HSPU, Dips (no rings) and Push ups in 8m:02s (40s quicker tha last time!)

Weighted Pull ups
25kg
30kg
40kg
45kg
47.5kg
47.5kg
50kg (10kg up on last time!)

I have a question about strength levels and the WODs. Am I better off concentrating on building up my squat, deadlift and pressing weights to a certain level before fully committing to the WODs, or will the strength component of the WODs provide enough stimulus over time to build strength levels up anyway? What would be “ideal” strength levels to have reached before starting WODs, in terms of percentage of bodyweight, for the squat, dead and press?

Sorry for posting such a convoluted question, but I hope you all get the idea – basically, I want to know if I should get strong before starting WODs.

Thanks in advance for your guidance.

Thanks all for the suggestions on weight belts, I've a much clearer idea of what to use/look for now.

To EnglishDavid #23: Yes, WOD's will make you stronger. Significantly. Over time, they'll pretty much expose all your weaknesses - and self-correct.

WODs are posted 3-on, 1-off. A typical pattern includes a strength workout in the middle with two intense metcon (metabolic conditioning) workouts sandwiched on either side. Advantages to this model are increased muscular endurance alongside CV stamina, and probably more often than not, improved recovery from the strength workouts, due to the body's response to the intense metcon (benefits circulation, hormones, neurology).

That's as concise as I get at my current level of understanding. Hope it helps. Corrections or elaboration are welcome.

#23

Personal preference to wait but I wouldn't suggest. The idea of the WOD's is to get it done. Scale it as necessary and take AS LONG as needed. Obviously attempt to get the best possible time but don't be surprised if some of the WOD's take you a while. If you want to work on upping your numbers in your lifts you could choose to spend some time post WOD and specialize in those areas. I just started this with running and my oly lifts.

Bottom line: Jump on in and join the misery that is crossfit!

BW 195

35#

27/m/74 kg

10 kg (3 reps)
15 kg
20 kg
25 kg
27.5 kg (PR)
27.5 kg
25 kg

NN NN NN

36/m/192

35lb
45lb
55lb
70lb
70lb
45lb
55lb

23/m/63kg

30kg all

BW = 131 lbs

10kg
15kg
20kg
23kg
25kg
27kg (chin touched bar)
28kg (failed...tried 3 times)

Previous max was 50lbs (~22.5kg)

21/m/156
First time on these...
25,35,40,45,47.5,45,40 (all weight in #'s)

35/45/50/70(f)/70(f)/70(f)/70 (whohoo did it)
Was pretty tired though. Did this at 0400 hrs after backing up our K-9 unit on two tracks that totalled over 10 k's of running.

10#
25#
35#
45#
55#
65#
80#

31/m/220

45/70/70/80/80/80/80 (pounds all)

The last two I think were short. I do PU on hang climbing blocks and I have trouble telling where my top point is.

r.e. attaching the weights I use an old climbing gear sling and spectra runners (sewn loops of 1/4'' fabric. Girth hitch the specta agound the gear sling, and the handle of the dumbell....The spectra can also be used to attach rings to pullup bars. If looking to buy, any climbing store will have...ask for gear sling and runners

39/m/190

cfwu x 3 (no pullups) fairly sore from yesterday's J.T., but it felt good to get in there and work it out.

25,35,45,55,65(f),55,55

all wt. in lbs.

80/90/95/100x/95/90/90

This seems like a VERY short workout. Any reccomendations on what else would be a good addition to this?

A Treelizard siting! Yea Treelizard!

WU-
Row 1600 m- 7:44 (took it slow)

J.T. with subs-
HSPU knees on box
bench dips x 3
half regular push ups, half pushups on knees-
Time- 17:31
Forgot to look up time from before.

Post- Pullup hangs and L pullup hangs
75 lb Power cleans x 30

Knee swollen afterWOD

Kate

Hey CFers! As for holding the weight load: I take my body armor and stack weights where your ceramic/sappi plates go. I can get a 35lb weight in each slot and then a few smaller ones. That way you get to practice pulling yourself up with your body armor on with some weight, simulating a real scenario.

Looking forward to this one.

My arms are still aching from yesterday's WOD, hehe -- this was a good quickie, though.

45/70/80/70/70/45/45 with about 60 seconds between each round

Mike, Kane

Thanks for your advice guys. I'll take it. I'll just get stuck into scaled WODs and add weight when it feels right to do so.

Cheers!

Keith -- good idea, didn't think about the vest, hopefully the ejection mechanism doesn't spontaneously release, hahahaha

38M/180 (gained a few pounds - wish I could say it was all muscle)

CFWU (3)

WOD - Weighted P/Us:
1- +50lbs
2- +60lbs
3- +70lbs
4- +75lbs (tie PR)
5- +80lbs (new PR)
6- +82.5lbs (PR again)
7- +85lbs (fail - could only get eyes above bar)

Elbows really feeling this one (touch of tendinities?), will have to lay off pull-ups for a couple of days. Very happy to have new PR, haven't done weighted P/Us in a while. I can also smell +100lbs from here!

As well as implementing scaled WODs, I plan to devote additional time to mastering fundamental moves. As I see it, if my air squats are less than perfect, my overhead squats will suck, right? Similarly, if I can’t bang out a set of perfect, identical pushups, I have no business attempting HSPUs. With this in mind, what would you more experienced crossfitters consider a decent base of movements for any noob to concentrate on perfecting? Air squats, pushups, dips and pull-ups are obvious fundamentals, but what else should I spend time developing.

Again, thanks in advance for your guidance.

Yesterday:

Run, Cleans, L-PU's WOD: 33:33

Followed by J.T.: 10:00

I can't think of a muscle that is not sore.

bw 170

30 + 18 lb weight vest
40 + 18 lb weight vest
50 + 18 lb weight vest
60 + 18 lb weight vest
70 + 18 lb weight vest
75 + 18 lb weight vest (fail)
75 + 18 lb weight vest (fail)

42yom / 148

50
75
85
95
105
115
125(PR)

Tried 135 but only got it to about nose level and couldn't go any further. Maybe next time.

Post - 3 rounds of 15 Pullups, 15 HSPU, 15 1pood KB Swings with one arm alternating at top

40y/o M
75" 203#
52.5#
72.5#
82.5#
87.5#
92.5#
97.5#(f@3/4)
97.5#(PR)

45m200

35
50
60
70-matched PR
85-new pr
95-f
90-f

then practiced ropes skipping, OHS and handstands against the wall. plenty of workout.

#48, Mike, Nice work, OPT territory here. Did you use a dip belt?

John Wopat
My GloboGym has a dip belt and plates with a hand hole so I thread the dip belt through the hand holes in the plates and grab the bar and go. I am quite the spectacle doing this at 5am at my gym. More than a few curious looks when I tried for 135# having strung 3 45# plates between my legs.

By the way I can only strive to be in the same league as OPT. This is just one exercise that I can do OK with. He posts monster numbers with every WOD. Thanks for the encouragement though this old man can always use a bit every now and again.

Mike

28/m/215

No place to do PUs where I work out. Did a totally different WOD for today.

400 m run
Bench - 135 x 5
SU - set of 25
50 lb. curl - set of 25
400 m run
Bench - 135 x 5
SU - set of 25
50 lb. curl - set of 25
400 m run

13:25

37y/o M bwt 176
100#
150#
200#
250#
300#
350#f
325#

#23,

After one year of CF, I went a year with no activity and lost the strength and conditioning I had. Two months ago I went back to CF. In the first 4 weeks I was constantly sore and my previous CF times and weights seemed impossible. Then I read Practical Programming by Mark Rippetoe. I have opted to take his advice and not do anything that would hamper the regeneration process of the muscle - no WOD’s. In the 4 weeks since then, I believe I have regained muscle much faster than I would have with CF. My squat and deadlift technique is better than ever and I am approaching the weight levels of before - and with very little soreness. I plan to restart the WOD's after my strength gains have plateau’d.

24/m/210
20
30
40
45
55f
55f
50f
40
40
30

Age 35
BW 149#

75
75
80
80
85
75
75

Bradford, thanks for the info above.

CFWU
20/1
30/1
45/1
55/1
65/1
65/0: 60/1
60/0: 60/0: 55/1 - chin didn't quite make it over the top on this one, so I probably shouldn't have counted it.
M/46/6'/195

M/22/6'1"/185/7%
25#
45#
45#
90#
90#
135#
135#
felt a little weak today, but that'll happen

m/42/6'/195

45-55-60-60-65-70

Also did two at 80#, but fell a little short at the top, finished with set of no # kipping p/u.

280#/44 yom

Made up JT with the following:

Row 500m
15 each of asst'd HSPU, asst'd dips and pushups
Row 500m
15 HSPU, Dips and pusgups
Row 500m
15 HSPU, Dips and pushups
Row 500m

23:08

31/F/160/68"

w/u 500M row, CFWUx2 (80# assist on grav, no dips, just couldn't make myself after yesterday!)

i can not do a pullup just yet, so i lowered help via the gravitron.

40# assist knuckles out
30# assist knuckles out
20# assist (lowest setting) knuckles out, struggled, but got it
20# assist, same, barely got it again (chin reaching, but nose clearly above bar!)
20# assist, hook grip, fail, 75% ROM
20# assist, mixed grip, fail, 50% ROM
20# assist, knuckles out, fail

post: TGU x3 each 25#L, 20#R
Pullup hangs for grip 3 x 30"

very happy with today's results! i have wanted to do a pullup for a while now and when i started CF last march i could barely do 60# assistance on the gravitron. i feel great about the progress and can't wait to get to kipping!!

enjoy your day!
ck

M/19/5'8"/150

45-50-60-70(tie PR)-75(fail)-75(fail)-75(fail)

crap

40/m/181

after warm up with 20, 32, and 40# vest

85.5
95.5
95.5
90 f
80 f
75.5
85.5

24/M/195

Back from a couple days of travel.

(lbs)
90
100
110
120
130
135
140 (f)

Body weight: 137lbs/62kg

20-30-40-45-45-45-30lbs

How are people doing these pullups. Palms in? Out? Mixed grip? Does it matter?

#53 - Derek

How did you even attach 350 pounds to your body? I am going to venture a guess that those loads you posted include your body weight? Not trying to knock you at all, those loads are just not even imaginable to me!

Is there anyone in the UK who can tell me where I can get copies of Rippetoe's books - Starting Strength and Practical Programming?

Cheers!

gym was closed so i couldn't do xfit. made my own workout for home:
50 squats, 50 pushups, 25 sit-ups, 25 leg raises
40 squats, 40 pushups, 20 sit-ups, 20 leg raises
30 squats, 30 pushups, 15 sit-ups, 15 leg raises.

28yom/215#

40,45,50,55,60,65,70

75# failed, got my nose to the bar, couldn't touch my clavicle.

kudos to all of you with PRs today! you guys are putting up ridiculous numbers!!

ck

bwt 202lbs

50 overhand
50 underhand
60 o
60 u
70 o
70 u
80 o
80 u
85 o PR
85 u(fail)
85 u PR

post, some kettlebell practice

to all of those asking about how to hold the weight:

i have always found it very easy hold a dumbbell with my feet, up to 100 lbs., so check out a few variations before you spend any money on belts, chains, etc. it's free, it's a new skill, there is no danger of weights hitting any ultra-sensitive body parts, and it has the added benefit of allowing, with practice, a fairly effective kip.

#65 Jared

For the weighted Pullup I tend to use a neutral grip (palms facing each other) because I can maintain the strength of an underhand grip but get a better full extesion prior to the pull. When I use an underhand grip I have a hard time getting my elbows straight but with the neutral grip I can get full ROM. I use this same grip on L-Pullups and it helps with ROM on those as well.

Hope this helps .. Mike

#53 Derek you added 325# to your body weight and did a pullup? I'd like to see that. Do you have any video? Where did you put the weight?

anyway, 31/m/175

50#
60#
75# (50# weighted vest plus 20# dumbell between legs.
86# (kettlebell with rebar pvc through the handle rested on bent knees)
96# (added a 10 pound weight vest)
106# (added a 20 pound weight vest)
111# failed.

Bwt: 133

Worked up to 115.5

Got my chin to the bar but not over it. Maybe next time.

Post:

50 Double Unders
40 Push-ups
40 DU's
30 PU's
30 DU's
20 PU's
20 DU's
10 PU's

4:03

And

5 Rounds of

25 double unders
10 pull ups

3:30

45m71"186

cfwux3

071003 wod as req'd-added 30,20,15 hanging kneeups

30:09

catching up

40/m/180

after warmup with bw, 20#, 30#, and 40# vest

85.5
95.5
95.5
95.5 f
85.5 f
75.5
85.5

Speal, you are a machine....

that is all..

28/m/195

25,35,40,50(f),45(f),40,45(f)(all weight in lbs.)

A little disappointed, but never really trained a weighted pull-up before. Used my backpack, with the weight inside.

35/45/55/70/80/90/100f

I just use a webbed belt and stick my leg through it. The belt rests on my calf, and I just keep my leg bent and the weight stays on. I could use a longer belt, though, as it gets tight when I'm over 80 lbs.

#53 Derek

If those loads are for real and don't include BW you are an insane beast. I haven't done the workout yet but have already been humbled. Wow. Did you use 100 lb. plates? (not that I would need any more than maybe one of those myself).

#78 Matt

Be careful with using your backpack. If you start adding any appreciable amount of weight at all it will fall out. I have done it before and it is not fun.

used 25 lb vest
45 seconds between sets

sets 1-4 10 reps
sets 5,6 8 reps
set 7 7 reps

Im wondering where I can purchase some rings so I can on my muscleups where can I get these?

I am so glad that my first video contribution to crossfit is me jumping rope poorly!

Buddy Lee is insane with a jump rope and a super nice guy!

30/m/190

90
115 PR
125 f
120 f
115
117.5 f
115 f

Palms forward/no kip. Used dip belt and plates (hence the 117.5). All failed attempts were really close to chin over bar.

Thanks mike

weighted PUs

up to 70

Mike Donnelly

40/m 5'9'' 170

25,30,35,40,45,55,60,70,70

26/m/190

70lb
85lb
105lb
110lb
115lb
120lb
125lb

Thought that was alright until I saw Derek's post #53 when I got back. Insane.

36/m/210
CFWUx2 +du's
20
25
30
35
40
45
55 fail
50

bw: 169 (from last time i checked)

50
60
65(failed)
45, 50
55
60
65 new PR
70 (failed)
60 (failed)
55

27/245/78"

Did J.T. today.
HSPU with feet asst'd at eye level
Dips weighted with 40lbs, 1/1
Pushups
17:09
Pushing is my weakpoint, was happy with the work done today. Harder than expected and plenty of room to improve.

36/m/165

I've missed the last few days so I doubled up today.

J.T. - subbed assisted HSPU and jumping muscle-ups
13'25

Weighted L Pull-ups (my feet sink as i rise)
10#-10-15-15-20-20-20

sn: 1x4 85#
cj: 1x4 105#
fs: 2x2 115#

155 lb
23y/o m

25
30
35
40
45
55
65

10, 20, 35, 45, 40, 40, 35

Abysmal considering a year ago I was pushing 90lbs+ on the weighted pull up :(

36/M/177

20
35
45
55
60
65
75

weighted pull-ups
warming up: 3x10 kg
1x 20-30-40-40(1/2 rep)-40(1/2 rep)-50 F-40 F.
all weight in kg.
have fun, Johan

Bodyweight 193lb/M/28yo

1.6K run + CFWU.

Weighted pullups:

1x44lb
1x55lb
1x55lb
1x66lb
1x71.5lb
1x77lb
1x82.5lb (barely made it!)

after 50 normal pull-ups.

- OlliS

I made up "J.T"

Modified to:
21-15-9 reps
HSPU with feet hooked on Smith machine bar at waist hight. First time ever doing these.
Dips on gravitron with 40# assist
knee push-ups
Time: 15:54:87

Followed by weighted pull-ups (first EVER attempt)
3/5/8/10/10/15F/10
I used a dumbbell held b/w my ankles.

I'm proud of my modest numbers because a month ago I couldn't even do a pull-up. The whole time my chest and shoulders were humming from J.T.

Hello all - first time with crossfit here. I'm really looking forward to using cf to improve my strength and conditioning for judo and tkd.

27/m/150

Wasn't sure about what weights to use, and had to go with whatever would fit in my pants pockets (!).

20
30
35
35
35
35
35

Last was just about failure, but I made it.

3:45 (not counting putting-weights-in-pockets time.)

Still can't do a pull up and I was working out at home so...
I did 7 jumping pull ups with various size flat rocks(found in the yard belted to my waist. Don't know the weights...

wu- 3x 15 squats, sit ups, and supermans. Samsons. 2x 10 push ups.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

41yo/f/163#
swam 2000meters
bodyweight pullup 1x
BW pullup 1x
BW+2# pullup 1x
BW+5# pullup 1x
BW+7# pullup 1x
BW+10# pullup 1x
held dumbell between thighs
very happy with this, PR pullup without assistance is 3

32/M/210/5"5"

1 mile run
CF WarmUp -PUs 3x10

WOD as RX'd
BW(210) +
10
15
25
35
45
35
35
Just BW for 8 more reps.

5 min StairMaster
Jump Rope 2 min
25 walking lunges

man I gotta shed some weight! :)

35, 40, 45, 50, 55, 60, 65 (f*2)

Forearms still killing me from the cleans and pullups. Did better than I anticipated, though.

24/m/185

45-55-60-65-70-75(f)-75(f)

viva la revolution
crossfit hohenfels

Not sure why my posts are getting held up.

Surely Derek #53 is including body weight in those totals, I don't really see how it could be otherwise. Sorry for being skeptical, but pullups with a total of 576#? Full ROM?

40/m/180

after warm-up 3 rep sets with 20, 32, and 40# vest, I did:

85.5
95.5
95.5
95.5f
85.5f
75.5
85.5

GTG throughout the day for bodyweight

39/87kg

112.8

M, 39, 175

45,55,65,75,85,80,80

M/29yo/6'4"/200#
70-90-100-115(PR)-125f-125f-45x10reps

F/32yo/5'10"/153#
First time doing weighted pull-ups
10-15-20-25-30-35f-35f

bw 70kg

cfwu x1 - pu

palms facing away: 17.5,17.5,20,20,22.5,22.5,25(f) kg
palms facing each other: 25,25,27.5(f),27.5(f) kg

193#

70,80,90,100,110,120,125,130f

28/f/109

15-25-30-35-40-45-50 (nose to bar could not get chin over, 50 would have been a PR! dammit!)

J.T.

11:51

first time as rx'd. made fake rings by taking the cable handles and looping them over the dip station. usally use 25# assistance this time no assistance. need to work on ROM on ring dips, they were ugly, also bothered my shoulder.

pre: modified CFWUx2 + Burg x2
post: stretching

Pilar #98- great job!

Nice workout. Will run 10k, Do J.T. and 100 Pullups, Dips, 300 Pushups and Core movements in later workout...but the PU workout was.

1. +45lb
2. +70lb
3. +80lb
4. +80lb (didn't feel nice)
5. +75lb
6. +75lb
7. +75lb

10lb-20lb-30lb-50lb-70lb-80lb(f)-60lb(2rep)

35/M/180
CFWU (-PU'S)
WOD as Rx'd

25 lbs x 3 WU
45 lbs x 1
55 lbs x 1
65 lbs x 1
75 lbs x 1
85 lbs failed
85 lbs x 1
25 lbs x 5

1.5 miles 10:15min

21/m/155

All strict, the place didn't have room to kip.

60-60-70-70-70-70-70

Have yet to do bw pull-up so working to get off the assist machine, up to 11(from 20) and cf'ing for 2.5 weeks so I'm getting there. Never thought I could do a pull up and will never say never again. Did 7 pull ups on 11+ a little jump and completed the correct amount of reg. dips from yesterday's workout (cf guilt bigger than catholic guilt)

120#x1 pull-up to finish off my MEBB day.

Warm Up – GA’s warm up w/ out the pullups, back exts, & overhead squats. Added 3x10 of parallette push ups & parallette dips, 1x10 HSPUs, and 3x20 of double-unders and sit ups.
WOD – My gym is closed on Monday and I don't have access to a pullup bar so decided to run a 5k instead. I ran in the neighborhood and didn’t measure the distance until after I ran.
Ran 3.3 miles (5.31K) in 30:54 with tons of hills.

29/M/175

80
90
100
110
115 (only to bottom lip)
115 (top lip)
115 (top lip)

I'm not counting the 115 as completed.

21/m/202

45/50/55/55/60/65(f)/60

45,55,70,80,90,100,107.5(f),102.5(nose). Finished with 22 unweighted kippers. BW:171 Y/A:59 Thanks Coach!

pro-nated grip
17.5,18.75,20,21.25(f), 21.25,22.5

pre: 500 m row, 1:53

CFWU x3 (10 reps, except 5 pull-ups per round)

Weighted pull-ups putting plates into backpack (jumping pull-ups using toes only to launch myself with full negatives coming down)

5/10/15/20/25/30/35

Had a wee bit of difficulty getting chin over bar with 35 pounds in backpack, but did it.

F/58/136

90-90-90-90-90-100-110(F)

m/32/290lbs

10
25
50
60
60(f)
50
50

m 6 4 260

20/25/30/35/35/35

db strapped to one leg, awkward but it worked

96 lbs, weight vests and kettlebell hanging from chain belt so kipping was minimal at best. failed by an inch 3x @ 106. Standard was chin clearly over bar.

117, Eric, Nice work, but don't gimme no lip!

pre cfwu 3x10 still 2/3 cycle
post JT, stats on JT day

when I began crossfit I could not do a pull up

body weight 250
25lbs for 2 reps 50lbs for 4 singles

F/40/143lbs/65kg

I'll be upfront - I really have a hard time just doing one unweighted pull-up (actually, I do chins - pull-ups really bother my rotator cuff).

1 x bodyweight
1 x 2.5kg
1 x 5kg
1 x 7.5kg
1 x 10kg
1 x 10kg (fail)
1 x bodyweight

I did this with some weight plates in a canvas shopping bag, strapped around me with a dressing gown cord. Necessity is the mother of invention!

39/F/135

5/8/5/8/10/13/15F

13# PR

BW: 80

3 min rests. Should have taken longer, but straped for time.

Pullup grip:

30 (just barely cleared the bar)
27.5
27.5(f)
25
25
22.5
22.5

215
0/25/35/35/40/45/45

#119 John Wopat
Nice work. Don't you hate it when you get the bar all the way up to your nose and you just can't go any further. I felt like I was hanging in that position for an eternity and just could not muster up any more strength to get my chin above my hands. Kinda feels like scoring a 10:03 on Helen when you know you could have saved 4 seconds somewhere to get it sub 10 minute.

45,70,80(nose),70,70,55,55,55,45
I use a piece of webbing with a water knot tied in it to make a loop. It works fine and is cheap.

20/30/40/50/60/70/70 lbs.

34/215

25
35
45
55
65
75(fail - nose to bar)
75(PR)

46 / 172

70-80-90F-80-85F-80-80F

Mixed in 5 sets of 3 Back squats for the fun of it.

m/155

25,35,45,50,55,60,70

this is my first WOD, thanks guys!

70, 70, 90, 90, 95, 105, 115

50, 65, 70, 80, 100 x 2, 100(f), 75 x 2

Damn that's only nine, somehow missed one

M/23/195

25
35
45
55
70(failed)
70

not what i was hoping for...just have to keep in mind, "one day at a time"
welp...have to go help a buddy move firewood, have a good day everyone!

oops...missed one
70

31/m/6'5"/213

80
90
100
110 (PR)
110 (f) only got to mouth, could not get chin over
100
110

Not good at large numbers of pullups but decent at low rep weighted.

disregard previous post about reps, I thought it was 10 not 7

bw 78kg

load
15kg
20kg
17,5kg
15kg
12,5kg
10kg
7,5kg

No gym or weight belt/weights to push my almost 40kg PR.

Mod'd wod - used 22kg son and his 27kg friend (separately as together too heavy) to do 7x2 reps pull ups on scaffolding. Did wod with my friend Nicholas who headed off for plane back to Stockholm immediately after practing a few sets of kips.

Will do this wod again asap with max weightage using a belt.

m/6'/185
wu

WOD:ME pu x1
90,90,90,90,90,90,90

post-WOD: DL ladders 285 lbs
5x (1-2-3)

rest

speed rounds:

10x burpees
10x pwr clean w/75lbs
8x strict pull-ups

about 1:30 ea

37/M/157lbs

35/45/55/70/80/90/100 (all lbs)

First day switching over to CF (normally a pure kettlebell guy). Nice managable one to start with; I'm sure I will be dying in the near future.

40, 45, 50, 55, 60, 65, 70 (PR)

76kg body weight - used over hand grip.

39/m/176cm/70kg

+29kg
+36kg
+40kg
+44kg
+45kg
+46kg (very close)
+44kg

I haven't done this in a long time. I know that I was able to pull 40kg of extra weight as a young and hypermotivated climber 15 years ago. I'm very excited I can still pull this off and even more. CrossFit rules.

m49 170lbs

added loads:

20
30
40
45
50
55
60

M/36/200

db held between ankles, 25,25,25,45,45,45,25

44-m-180
CFWUx1
25lbsx1
35x1
50x1
60x1
75x1
85x1
100x1
SP work

28/M/186lbs

Weight Plates on a rigger belt around waist
40lbs
50lbs

Added a 20lb D-bell jammed in between belt and waist
70lbs
70lbs
70lbs
70lbs
70lbs

Last 4 sets - stayed in dead hang before pull to ensure proper form...also forced me to kip

I realized that I have been cheating myself. When I have done this before it was in a backpack and I kipped the PU. Today was deadhangs and it sucked.

up to 20#

done after J.T.

shows what a month off will do for you :(

M 182# 21yo

45
70
90
115F
115
125
135F
135F

20/M/190

As Rx'd:

25
35
45
45
45
45
50F

Did better than I thought I would. Pullups are my weakness, but thanks to CF, I'm getting much better. These were all strict pullups too. Couldn't kip on the bar we used.

Neil(50) & Ellie(52)

Sat 6th

Neil

1000 mtr row + 5 min jump rope = Burgener WU

400 mtr run
50 PCs + 40 pull ups + 40 hanging KTC
400 mtr run
40 PCs + 30 PUs + 30 HKTC
400 mtr run
30 PCs + 20 PUs + 20 HKTC
400 mtr run

36.40

Ellie

1000 mtr row

200 Jump rope
15 KBS x 16 kg
15 KB squat x 12's kg
4 rounds

18.36

Mon 8th

Neil

1000 mtr row + 10 mins jump rope (various techniques)

"JT" Modified

21/15/9
Shoulder press x 45 kg
Ring dips
Push ups

13.39 ( 4 mins faster than last time)

Have a good one.

Neilfit

M/37/178/5'10"

CFWU x3 (pullups x6 each)

Warmup: 10#x2, 25#x2, 45#x1, 70#x1
Work (x1): 75, 75, 85, 85, 85, 90, 90
Backoff: 12 reps no weight
Then:
2 sets L-pullups: 10x8

Good workout; strange looks at gym

1st time doing weighted pull-ups. I still struggle with standards.

bw: 72kg

bw,2.25,5,5,5,3.5,2.25

Arms still smoking from yesterday. It all feels good!

36m
185lb

45
55
65
75
85
95 - Failed here. Got the chin to touch, but couldn't get it over.
90

Rested 2-3 min between PUs.

45yom/230lbs/73"

45/55/65/70/70/70/70lbs

24yr old male @ 84kg

10kg
20kg
20kg
25kg
25kg
27.5kg
28.75kg

Threw in a 10k jog as well

46 y/o male 152#

76.25, failed at 77.5 using wide pronated grip
80 successful with mixed grip and 85 with narrow supinated grip.

Minimal warmup (three or four unweighted, slow, strict pullups). In and out of the gym.

33lb (plate, overhand)
55lb (plate, overhand)
77lb (plate plus dumbbell between feet, underhand)
99lb failed (plate plus dumbbell between feet, underhand)
99lb (same but on actual pullup rack rather than a square crossbar, success)
45lb failed (same)
95lb questionable (same setup, success depends on how long my neck was...)

These are fun but I never feel like they're very effective...

m/27/175

cf warmup
2x20lb
2x30lb
2x40lb
1x50lb

100 110(F) 110 120 125(PR) 130(F, oh so close) 130(F).
Some musings on this weekends cert. here at Mesa Fire...
1. Listening to Coach, you quickly realize that he's a f#&**ing genius. I don't know how he fits all that brain in his head without looking like Jack in the box. He's also incredibly humble and genuinely interested in people.
2. Yes, Nicole is indeed gorgeous and super fit, but also very smart and a hard task master. Be ready to tow the line, folks...
3. The training staff is superb and always ready to help in any way. Thanks for coming guys(and girls) and putting on a great seminar.
4. CROSSFIT RULES, plain and simple. There's nothing better.
Coach, thanks again, and remember to say hey to BP McCoy for me. He probably won't remember, but what the hell. SEMPER FI

65,67.5,70,71.25,72.5(f),72.5,73.5(f) Switched from pronated to supinated 75 and 80. My pronated grip was a wide as my regular kipping chin width so that may have prevented me from getting to my old best of 77.5 and I stopped at 80 for supinated because, frankly, I was bored to tears of chins by that point. I won't be able to get much better at these until I get over the fear of hurting my neck, which has happened in the past with this WOD. Neck stingers mess me up for days.

Pre-mucho snatcho, 3 position snatch at 95lbs
Post-For time: 100 double unders, 50 OH squats with 95lbs, and 25 knees-to-elbows in 9:16. The unders took less than 2 min and the squats took forever. Someone try this one, it hurts.

I'm still too full of turkey, I'm 5lbs heavier than I was about 4-5 days ago...

i wish i had a camera so i could remember what a fool i looked like!! being forward deployed and in a scaled down gym, i had to be creative. tricept pulldown webbing, small fore arm curling bar, caribeaners, and 550 (parachute) cord developed my final product! i got A LOT of stares. it wasn't comfortable, but it worked.

weight in #'s
10 - testing the waters
25
35
45
55
60 - failed
55

first time with this WOD. pleasantly pleased!!

i'll be doing cartwheels (no, not really - i don't know how) when I can do just ONE unassisted pull up (i can do it now with 10 lbs asst on the gravitron machine and that's pretty amazing to me since i only started this a few months ago and @ 70 lbs asst). i'm seeing posts up to 135 lbs today. that's more than i weigh.

so, sure, your body weight will determine the bigger numbers with wod's like today's and i have to keep that in mind when i'm feeling wistful and little (well, i am little).

but, nonetheless, i am just dying to get my first real pull up already, but it taunts me.

19 yom 180#

can only do like 2 reg pullups in a row i guess i should be content that 1 chinup with 15# was probly my max

in other news, i did get 35 pushups in a row today, a new PR

m/25/180

warmed up to 45#
50
55
5x60

Pleasantly surprised.

I have some serious pain from golfer's elbow. My forearms are always tight and it strains my bi-ceps like no other. Usually I can warm up enough that I don't have pain, but not always. I know I need to rest and do other treatments to get better. Has any one else had this before?

M/43/205
BW/2.5/5/7.5/10/12.5/15 weights in lbs.
1st time with weighted pullups. Very humbling.
Paddy
CrossFit Tulsa

32/M/72"/165

Weighted pullups with kettlebells on dip belt
53
70
88
106 (same PR as last time)
124 F
124 F
114 F

Pissed I lifted the same as last time. I wanted a new PR real bad. Jumped up in weight too fast and wasn't ready for it. If I went up to 114 after 106 I probably would have got it. That's what happens when I try to keep up with Adam at the Black Box. Awesome job by the way working up to 124 and almost nailing 132 at a BW of 215.

25, 35, 45, 55, 70, 90, 90
first time doing these

30yom, 155#
All dead hang pull-ups and no kip on rings.
35-45-55-60-65-70-75.

32 years 170lbs

CFWU x 3

Weighted pull-ups 1-1-1-1-1-1-1 reps

60-85-87.5-87.5-90-85-85

Practiced handstands and TGU with long bar at 65lbs. It was fun.

45
70
80 fail
70
75
75
65

Giddy Up

23/m/162

60-80-100-110(PR)-120(fail)-90-70-70 (LB)

Used a machine, had a belt connected to a weight stack. Most were done from full extension, but with feet touching the ground initially. Later corrected this to a full hang.

J.T. Makeup from yesterday:
17:25, subbing 2x normal dips for ring dips

M/38/157
mod CFWU (only 10 PUs per round)
25x5,45x3
90/90/100/100f/90/100*/100f
Both failures past nose.
* - head tilt to get chin over
Post: HS Practice. I can beat both my 8 year olds for duration, but their form is better.

I bought a scale today to start strict zone for awhile to see if I like it.

BW 212.

Can't do a pull-up, so did Brand X's suggested 5x5 instead, with assistance. 50, 40, 30 (failed on rep 2, finished set at 50), 50, 50. All sets broken except the first.

The other day I tried for a 1RM at pull-ups; I got down to 20 pounds assistance. So close!

25,35,45,55,65,70,75,80 fail, 80PR

used a piece of webbing tied into a circle to suspend weight from the waist as seen in one of the videos.

5'11" 170lbs/+53lbs took 3:00 recoveries. Found I had to slightly kip to get chin over the bar. A really ambitious load for me. Be sore tomorrow...

M/22/149 cfwux3 (-35dips-35pullups)

50,60,70,80,80,85PR(chin success,pull fail),70x2

33yo male, 185lbs

weighted pullups:

45, 55, 60, 60, 60, 62.5, 62.5 with 120-180

seconds rest between except immediatedly following the last 62.5 rep:
8 static bodyweight-only pullups.

34yom/160#

WU: (10 pullups/10 HSPUs/15 OHS/15 situps)x3

WOD: Weighted pullups 1-1-1-1-1-1-1
50x1
70x1
90(f)
80x1
80x1
80x1
70x1
70x1

35M / 220#

Lat pulldown warmup - 90# - 10
Weighted Pullups: 45#
55
70
80
70/70/70

One leg incline leg press/sled
90# - 10
180# - 6/6/6

I'm gonna go out on a limb and predict tomorrow's WOD will involve box jumps and/or 800 meter runs. Bring it on, Coach.

Attempted “the Bear”- Grrrrrrr!
Was tired and prob not the day for this but wanted to try anyway. Got to the gym- the AC was broken. It was literally like a sauna in there (still hot and humid and in the 90’s here).

7 sequence of :
power clean
front squat
push press
back squat
push press
5 rounds with wt of: 55-60-65-70-75#
I failed b/c the last 2 rounds were broken but it was still very fun and I can tell I am going to be quite sore from it.
Erin

33/M/175

Away from home visiting family in DFW. A few days off.
J.T. 12:54

I am totally new to this and have been an athelete my whole life. So what I'm wondering is...where is the running? and if there isn't than the WOD is pull ups? I don't understand the 1-1-1-1 thing. I'm sorry to be so ignorant but if someone could explain this fully I'd appreciate that. I've looked through the website and haven't been able to get an answer. Thanks!
Rae--

Rae,
Go to the main home page and read "start here." Just take your time and devour the site, read, read, read. FAQ will answer all your questions.

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Weighted Pull ups: 10lbs x 10, 20lbs x 5, 25lbs x 3.

Weighted Pull Ups
30lbs x 1
40lbs x 1
50lbs x 1
60lbs x 1
70lbs x 1
80lbs x 1
90lbs x 1 PR
3 minutes rest per set. Foam roll after.

Compared to 070717: +5lbs on max weight

26/m/198

25-35-50-60-70-70(f)-60

42/m/195

1. 35
2. 40
3. 45
4. 50
5. 55(f)
6. 55(f)
7. 55(f) all failures were chin bar but not over
8. 40
9. 35
10.30
11.25

28/m/190

Work up to 48kg.

Then J.T. (sub piked HSPU's)... 19:05

Mark 48/159

61,66,72(f),69,69,69,69

wod-up to 102.5 (pr) pronated grip
post: 2 min amrap 95 lb thrusters= 36.
- i was mainly concerned with the first 21 reps, wanted in under 45 sec, got it in 41, need sub 3 fran next time.

Male/155lb/5'6"/29yo

25,35,45,50,55,60,60

followed by weighted dips
maxed out at 105

I saw a guy doing 75-80 fast pullups at my gym and was impressed. He told me about crossfit, so here I am!
37M 175lb

warmup: 5 slow "L" pullups
50# (used dumbells between feet)
65
75
80
90
100f (nose to bar
95 (chin barely over)

I was just going through the GHD sit-up video and it struck me. Coach's voice shares uncanny similarity to Al Pacino, more specifically from "the recruit"

25, 45, 60, 70, 90(f), 90, 95(f), 95(f), 95(f)

The 90 was a PR... just couldn't get that 95 though.

M/38/6'/195

As rx'd - 55, 55, 55, 70, 70, 70, 70

24M/6'6"/bw-245#

55
70
80
90
100
110
115
125(f)

M30/170 15, 25lb,35,50,55f,5 burn out

M30/170 10,15,25,35,50,55f

M/38/176

not ready for weighted pullups

21 DL @ 48kg
400m run
21 pullups
15 DL @ 48kg
400m run
15 pullups
9 DL @ 48kg
400m run
9 pullups

12:54

Tim #197

No Way! FRAN FRAN FRAN! I want to do Fran.

44/175

53, 70, 88, 94, 100, F x 3 @ 105 (chin 1/2 inch below bar)

Followed with 35 X OHS @ 95 lbs.

42/M/6'/190

1-mile run

WOD: 45# db for all 7 reps

21-15-9 pushups and dips

1-mile run

61/m/180/6'

CFWU x 3 (ring dips, only 3 pu each set)

First time weighted pu's
15/20/25/30/35/40/45
next time I'll start heavier.

After weighted dips 25#.
OHS, FS , BS and DL's

38, 190, 6'1"

200 abs,
30 cable flys at 75#
30 dips w/20# assist

25#, 35#, 45#, 55#, 65#, 65#, 65#

Got up to 60 lbs. (pr)

26 yom 6'2" 155#

CFWUx3

Weighted pullups: 75, 80, 85, 90, 95x3

44/76"/197

25/35/45/55/60/70/80(f)/75(f)

got real real close on 75 and 80, but couldn't quite clear the bar

33m/5'11"/205lbs

35#
40#
45#
55#
65# failed
65# got it
70# failed * 3

35/m/190

Monday 10/8 (1 week until I'm in Oahu!)

Front squats/Chins:
185*5/45*5
185*5/45*5
185*5/45*5

Flat bench/Back extensions:
225*5/45*5
245*5/45*5
265*5/45*5

Donkey calf raises/Reverse crunches:
400*10/12*10
400*10/12*10
400*10/12*10

Weighted pull-ups -
60*1, 65*1, 75*1, 80*1, 85*1, 90*1

25/6'0"/170#

50/60/70/80/90/100/110(f)

Yesterdays:

Bar dips instead of ring dips, 1:1 sub
11:50

Oh yeah, palms out and put a dumbbell between my feet. Had to really point my toes to the sky to keep that dumbbell latched on. 95# PR by 10#!!

19/6'2"/175#

5/15/25/45/55/60/60

AGE=27
BW=185

115x7

Added plates to an rugged backpack that I had lying around the garage. Although awkward as anything, it worked.

Hadn't done this since last March. topped out at 80lbs then and almost got 90.

Started w/ 80 today, but didn't have it.

80 (failed)
80 (failed)
70x5x1

Maybe next time I'll get back to what I was doing before.

as prescribed

240lbs + 25lb plate

I know I have seen this posted before but can someone refresh my memory about how to search for your own posts? Thanks.

20-25-30-30-35-35-40

At home with the kiddies today. I have a pull up rack, but no way of strapping a lot of weight to myself, so I had my kids go for a ride.
52#, 76#, 102# X 2, 110 (kid wore an 8# dumbell), switched to the 52# kid and tucked a 50# dumbell in my belt, 110#.

Kids thought that it was cool. Oldest kid started doing Crossfit kids last week since he didn't want to play soccer. I suck as a gym teacher, but I am tweaking it.

43/M/232/76"

CFWU x 2

50-65(PR)-75(PR)-80(nose)-70-70-60 then 25x6

Last time was 60

29/m/172/72"

7 x 1 weighted pullups (all in lbs.)

70 - 80 - 85 - 90 - 95 - 100 - 100

Happily surprised with that, bring on the metcon

22 y/o male 180lbs

20-25-25-20-20-20-20

Bottom lip on the last two...

malmfeldt

control f

#229

Steve that is one hell of a backpack. Your workout could be a commercial for it.

28/m/205

50
60
70
75
80
85
90

41yom, 179lbs, 2 months into CF

BW
BW
BW
BW
5lb failed
5lb failed
5lb failed

Actually jazzed I could do bw.

M/25/5'8/225

45
45
35
35
25
25
25

42yo/175#/m

as rx'd
pullup from a dead hang

70 lbs
95
112 f
95
85
85
85
85

42yo/175#/m

as rx'd
pullup from a dead hang

70 lbs, 95, 112 f, 95, 85, 85, 85, 85

33/160/M

Completed two workouts today at different times.

Fran because I felt stronger and wanted a bench mark after a two minute improvement on JT yesterday and then did todays WOD a few hours later.

Fran 5:35 as Rx'ed (1 min 48 sec. improvement)

Pullups-

45lbs, 55, 70, 80, 90, didn't think I could do more so I did 45 for 6 reps and then said I am going to try 100 with a chin up instead of a standard pullup. I got 100 easier than 90 with a standard pull-up.

46 196

35,50,60,60 f nose, 50, 50, 50

22/m/172/70 inch

25
35
45
55
65(F)
55
65(PR)
45

new PR is hard to not be happy about :)

bklyn

M/45/145

CFWU

45-70-70(chin not quite over on this one)-60-65-70-70.

23/m/216/6'2

Weighted pullups

65, 70,75,80,85,90(PR),100(missed)

I was looking forward to this, I was curious as to how much stronger my pullups have gotten. I have been doing CF for two months.....I AM HOOKED!

CSFWU X 3 - pullups and dips subbed for push ups

Weighted Pullups

25#
35#
45#
55#
60#
65# failed couldn't get chin above bar
55#

I was suprised that I could pull up that much weight with 1 rep since my multiple rep pull ups are terrible.

Finished with a 2 mile run on the treadmill

80lbs max. Tried for 85, and only got halfway up.

Bodyweight = 145lbs, chin-up with 55% bodyweight.

43/6'1"/190

warm up: 45x3 55x1 65x1

75 85 85 85 90 90 90; then 15 kipping no weight

then i took up the gaucoin challenge:
100 double unders, 50 over head squats (95lbs.), 25 knees to elbows

as rx'd 11:15

took about 3 minutes to do the du then the ohs broke down as follows: 14 9 8 8 7 4 (think my over head pushing muscles were just about fried from the hand stand push ups yesterday). good workout. guess we will have to name it the gaucoin.

58/M/185

(LBS)
35
45
70
90
115 (F)
105 (F)
95

Should have tried the 105 or 115 earlier

m/90kg

10, 12.5, 15, 17.5, 20, 25, 25, 25kg

F/46/115

44/52/57/62/68(PR)/70(PR)/62

"warmup:" 100 double-unders, 1 mile on treadmill

Between pullups: light deadlifts for 5s

46 y/o – 6’ – 225#

Day behind, did "JT" today, posted on yesterday

Varied today's workout following "JT":

7 sets x strict pull-up max (never did prior)

8,8,8,8,8,9,7 for 56 total

Thought I would give this a try since only pull-ups I can seem to do are kipping only. Working on muscle base to improve overall strength. Also, no need to go to the the gym to get weights.

BW 172

45, 55, 65, 75, 85(f),85 ,85

M/31/175

PR 70 lbs

200#/m/28

Weighted pullups

45lbs
55lbs
65lbs
70lbs failed
65lbs
65lbs

JT
hspu on wall with 6 inches of padding,
17;22
hspu hurt more than usual. I tried to do them with only 3 inches of padding to start and that really hurt the shoulders. Great wod as by the time I got to pushups each round I was done.

60
65
70
75
75
80 (nose to bar)
75

071707:
50
50
60
60
65
70
75

M 34 150

CFWU X 3
70,80,90F,80,80,85,85

35#
70#
50#
70#
50#
50#
50#

Completed WOD with last two rounds using a 70 lb. dumbell strapped to my waist by a belt.

Male 45/220 lbs.

p.s. has anyone else not recieved thier CF journal for the month of October? I didn't know if they were late this month, or if I had not recieved mine as the result of an error.

42/165

35,50,60,70,75,80,85

25/m/208#

1000m row

2x10 CFWU

WOD: BW= 207.6#
25#
45#
70#
90# (Chin to the bar)
90#
100# (Chin to the bar)
100# (Chin just over bar)

WU: dog walk, cfwux3
WOD: 20/20/25(f, twice)/20/20/20/20 All done with weighted backpack. After the pullups, did a bunch of ab-wheels with the backpack on, that was interesting! Anyway, still, pullups are my constant nemesis.

Making up lost time

The Bear- 65,75,89,99,109

Weighted pullups
25-35-45-55 fail-55-55-45

Hoping I can get some quality insight here.

I've had much upper body strength, I'm naturally strong in the lower body.

Pullups have always been hard for me. When I do regular pullups and really push myself I can't do that many and it hardly feels like I've worked my muscles.

But when I do pullups with the palms of my hands facing each other my muscles really get worked.

Should I stay with regular pullups or go with this variation?

John

27/m/170

10-20-25-35-40(f)-35-35

used bumpers held between thighs - found them easier than dumbbells.

50 75 100 115 130 pr 135f 135f

CFWU X 3

Tom m/45/180
75,85F,80,80,80,80,80

Nat m/8/56
15,15,15,17.5,17.5,17.5,17.5

50/M/155
I've only done this twice before, and had a good backpack with plates. I was only comfortable putting 70lbs into my daypack, and it was much, MUCH harder holding supplemental db's with my ankles. Previous best: 135lbs.

50, 65, 90, 95, 115f, 105f, 95, 75db, 80db.

At Life Fitness, Enseneda, Baja.

41YO/M/195
CFWU X 3
35
45
70
80
90- Not quite
70
70
70
80
80
90- Not quite

5,10,15,20,25,30

RUN: 5.5 miles

10X Pull-Up
20X Dip

5X Pull-up @45lbs/ 5X Pull-up @35lbs
20X Dips @ 45lbs
50 Air Squats
5X Pull-up @45lbs/ 5X Pull-up @35lbs
20X Dips @ 45lbs
50 Air Squats
5X Pull-up @45lbs/ 5X Pull-up @35lbs
20X Dips @ 45lbs
50 Air Squats\
5X Pull-up @45lbs/ 5X Pull-up @35lbs
20X Dips @ 45lbs
50 Air Squats
5X Pull-up @45lbs/ 5X Pull-up @35lbs
20X Dips @ 45lbs
50 Air Squats
5X Pull-up @45lbs/ 5X Pull-up @35lbs
20X Dips @ 45lbs

10X Pull-ups
20X Box Jump 24"
1min JumpRope
10X Pull-ups
20X Box Jump 24"
1min JumpRope
10X Pull-ups
20X Box Jump 24"
1min JumpRope
20X Box Jump 24"
1min JumpRope
20X Box Jump 24"
1min JumpRope

SWIM: 1000 meters

As RX'd.

Last time:
10/15/20/30/50/60/70(F)/60

This time: 35/45/55/65(PR)/70(PR)/75(PR)/80(F)/75(F)/70

23/M/210 6'4"

30/35/40/45/45/50/50f lbs. + 210 lbs. of me

Helen: app. 10:30 new PR

m/26/180

#'s-50,60,70,80,80,80,80

first day with crossfit workout.... did assisted pullups of -30#,-20,-10,bw,bw,bw,bw

friz

56 y.o. 5'10 155.

16kg, 35lb, 40, 45, 50, 50, 45, 40, 35.

24/M/260/6'2"

WOD completed with waist belt:

25
35
45
50
50
52.5 (f)
45

New PR
Best grip for me was parallel

35/m/155

Used 20lb medicine ball for all.

Alternated grip between pronated and supinated each set.

Small kip at bottom to get things moving.

28/m/130

BW+40 1 PU
BW+50 1 PU
BW+55 1 PU
BW+60 1 PU
BW+65 1 PU - barely
BW+70 1 CU
BW+75 1 CU - barely

47yom 160#
5x50
2x70
1x80
1x90
1x95 overhand grip fail
1x95 underhand grip
1x95 uhg
1x95 uhg
1x100 uhg fail
1x95 ohg fail
1x95
1x90 ohg fail
1x 80 ohg
used dumbbells between my ankles

21/m/180/5'8"

cfwu
50
55
60
65
70
75
80f (couldn't get my chin over the bar)

finished with some gymnastics play on rings and parallettes

I totally believe Derek's 325#. I have seen lots of guys do several one-armed chins (still working on mine). He says he weighs 176, so x2 = 352. If he can go 1-armed, 325 would be no problem. I just wish I could do it.

28/f/158#

5
10
15
17.5
20
22.5
22.5

I held a dumbbell between my ankles. 25 might have been doable, but my forearms started to feel cranky. This was my first time doing weighted chins, and I managed more than I thought I'd be able to.

Raz 177#/M/35

92-102-112(f)-112(f)-112-114.5(f)-114.5

Cindy did assisted max pullups with gravitron set at: 150 100 87.5 87.5(barely) 100 100 100. Not bad considering 3 months ago couldn't do 1 with max assist...

186/42yo

JT in the morn as rx'd- 13:33

Pulls in the afternoon:
90/100/105(f)/105/107.5/110(f)/115(f)

Off my PR by 7.5#

186/42yo

JT in the morn as rx'd- 13:33

Pulls in the afternoon:
90/100/105(f)/105/107.5/110(f)/115(f)

Off my PR by 7.5#

135lbs x 1 Dead Hang Pullup
BW: 170

56/M/186lbs. This is one of my favorites...45, 90, 115, 125 PR, 90, 90, 90

46/F/125 Rowed a 5k in 23:54.8

I really surprised myself today. I beat my PR a couple of times. Granted, I never did a one-rep max on pull-ups before.

24/M/140 lbs.
35 lbs.
45 lbs.
55 lbs.
70 lbs. (PR)
80 lbs. (PR)
90 lbs. (PR)
100 lbs. (failed)

This is one of my new favorites.

75lbsx1x7
Heaviest dumbell at hotel.

Nolan: 45, 50, 55, 60, 65, 70, 75(PR)
Chris: 20, 25, 30, 35, 40, 45, 40(All PR's past 30#'s!!!)
Followed by max reps starting from lowest start weight then going down by 5#'s. Finished with 5 turkish get ups each side.
25#'s Nolan 15#'s Chris
These WOD's are great for us playing around with extra stuff. Great Day!!

31yom/195#/5'11"

Did towel pullups with last set at 65lbs.

Weighed in just prior to WOD: 173#.

10-25-50-75*-75*-75(f)-60-65-70(f)-65-50.

*Chin about 1 inch below bar. So close.

d - 29m/175

60,70,80,100 (heaviest db in the gym)

finished with 2 x 10 L-pullups

j - 33f/125

35,45,50,50,50,50,50

Hey Gang,

I did not make the seven pull ups. I did however make up a work out. Here it is. Jump pull ups 3*15 reps,400 mm run *8,one arm curl and thruster 3*20,25,30 two hand bent bar curls 3*15,20,25.
It should look like this

Pull ups
400
One arm curl thruster
400
Two hand bent bar curl
400
Pull ups
400
One arm curl thruster
400
Two hand bent bar curl
400
Pull ups
400
One arm curl thruster
400
Two hand bent bar curl
400

35 minutes.

John

65/90/100-f/90/100-f (x3)

PR last time was 100